Tagged as: back squat

Overhead Series

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.

As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept.

Because good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. The region of the body from which these movements emanate, the core, is often referred to as the “power zone.” The muscle groups comprising the “power zone” include the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps. These lifts are enormous aids to developing the power zone.

READ MORE: http://www.crossfit.com/journal/library/PushpressJan03.pdf


Friday’s Workout

For Time: 

  • 40 Box Jumps
  • 40 KB Swing
  • 30 Box Jumps
  • 30 KB Swing
  • 20 Box Jumps
  • 20 KB Swing
  • 10 Box Jumps
  • 10 KB Swing

Cash Out: 50 Sit ups

Saturday’s Workout

For Time:

  • 50 Press (45/35)
  • 50 Back Squat (45/35)
  • 40 Push Press (75/55)
  • 40 Front Squats (75/55)
  • 30 Push Jerk (95/65)
  • 30 Overhead Squats (95/65)




What is CrossFit? No really…

As CrossFit Coaches we were given a standardized test at our certification. We were asked over 100 questions pertaining to CrossFit’s view of Health and Fitness. Here are some of the questions that we were asked. Can you answer them?

A.  Describe and Explain the 4 metabolic pathways

B.  Discuss the 10 general physical skills, what is unique about each, and why they are important to CrossFit.

C.  What is CrossFit?  In your answer, discuss concepts relating to work, power, load, gymnastics, weightlifting, “metcon”, variety, health, intensity, and function.

At the very least people know that CF is hard, and to be honest that is all you really need to know to see results. But to last the test of time, especially when things get hard(er), or something trendy comes through the fitness industry, its the science behind CF that will keep you a part of the program forever. When I mean forever. I mean forever……………………………………………………………………………


Monday’s Workout


Front squat 5 Rep Max (15 minute Cap)
200m sprint/run/jog x 3, rest 1 min between rounds
Back squat 10 Rep Max (15 minute Cap)


Tuesday’s Workout


For time:
20 thrusters, 155/105# buy in
4 rounds of:
10 toes to bar
15 PJ (135/95)


For time:
20 thrusters, 135/95# buy in
4 rounds of:
10 knees to elbow
15 PP (95/65)


for time:
20 thrusters, 95/65# buy in
4 rounds of:
30 straight leg situps
15 PP (65/45)



Paleo Spaghetti & Meatballs

Spaghetti and Meatball Bites
Prep time:  
Cook time:  
Total time:  
  • 1 medium spaghetti squash, cut in half lengthwise, seeds removed
  • 1lb Tropical Traditions Grass Fed Ground Beef
  • 1 (14oz) can tomato sauce
  • 3 egg whites, whisked
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • salt and pepper, to taste
  • 1 tablespoon fat of choice (I used bacon fat)
  1. Preheat oven to 425 degrees.
  2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
  4. Add your ground beef to a large bowl and add ½ tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
  5. Make your ground beef into small bite-sized meatballs.
  6. Now place a large skillet under medium heat, add your fat then small meatballs.
  7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
  8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
  9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
  10. Turn oven down to 350 degrees.
  11. Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
  12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
  13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
  14. Bake for 18-20 minutes or until egg is completely cooked through.
  15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!

Mores Paleo Recipes Can Found HERE

Paleo Spaghetti

Monday’s Workout

Strength: Deadlift:15min to find a heavy 3


“Bodyweight Total”

2 minutes for max reps of each of the following:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

Tuesday’s Workout

For time-


  • Back squat @85% 1rm


  • Double unders
Cash Out: Sit ups